I have been working towards the perfect breakfast.
Not that I think a person should eat the same breakfast every day.
We need variety for gosh sake!
But it is fun working the numbers and seeing how you can get more food, better nutrition and less calories and carbs.
It is amazing how quickly the calorie count changes, with just some small changes to breakfast.
It has become a research game for me. I already wrote several days ago about how oatmeal is not a friendly breakfast for me. I like oatmeal and I know it is healthy, but for me, the temptation of adding some goodies to make it more interesting, is just too great. I need ot leave oatmeal alone or save it for an occasional (rare) treat.
The breakfast in my picture above looks good. I tracked what it would be. 1 egg, 1 piece of whole grain bread and I figured a tablespoon of butter between the cooking and putting some butter on the toast. 274 calories and 18 carbs. There is no veggie or fruit with that breakfast either.
My real breakfast that I ate this morning was 255 calories and was much more food. 1 egg, 2 egg whites, 1 cup of mushrooms (sauteed in a "misto" of olive oil), 3 Applegate Farms turkey breakfast links, and 6 oz of V8 juice.
Another breakfast that I enjoy often is a huge serving. I think an average or small sized woman would have a hard time eating the whole thing and could make 2 breakfasts out of it. I am a big almost 6 footer and I manage with it. Sautee 1/2 cup of mushrooms and 1 cup of fresh spinach in 1 tsp coconut oil, pour on 4 egg whites or 1 cup of liquid egg whites with seasoning in them. Cook it as an omelet. Put on 1/4 cup of low fat cheese. Cover and turn off the heat. It is huge and comes in at 243 calories and hardly any carbs. Imagine how great that would be if you could get by eating just a half of it and saving half for the next day.
I am thinking that a breakfast of mixed berries and Yoplait Greek 100 vanilla or lemon yogurt and perhaps an english muffin with sugar free jelly would be good. I checked it out and it comes in at 345 calories and 75 carbs. A little higher in calories, but not bad and sometimes we need a break from eggs. Even though eggs seem to be the best value for breakfast and protein that will stay with you.
*I do have to say though, that oatmeal with frozen sugar free cherries, a tablespoon of sliced almonds, non-fat milk and some splenda is not bad. 262 calories and 40 carbs.
**Another thing a person can do that is not bad, is microwave it with a tablespoon of sugar free jam that you swirl through it after it is cooked. That is not a bad combo either.
The things that I sometimes think of putting on my oatmeal are really not good choices. I won't list those.
I am definitely a breakfast eater. My Mom started us all out being breakfast eaters and invariably we had fried eggs with toast to soak up the yolks or we could have cold cereal. On week ends we might have oatmeal or pancakes or waffles and maybe some bacon with our eggs. We all got sent off with a hot breakfast in us. Thanks Mom!
What are your favorite breakfast nutritional bargains? I'd love to hear more ideas.
Be Well My Friends,
For The Love Of Health!